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6.4Chapter 6: Nutrition, Health and Movement

A balanced diet — Alhussan Biology - Stage 8 Revision Notes & Topical Questions

5 min read 7 parts Lesson 4 of 12 2 quizzes

📚 Alhussan Biology - Stage 8 Hub / Topical Revision
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Lesson summary

Biology 6.4 A balanced diet — Vitamins, Minerals, Fibre and Water — Alhussan International Academy — Biology (Stages 7–9) notes: Describe what makes a diet balanced and explain how needs differ between people and places.Constituents — the diet must contain carbohydrates, proteins…

  • Common recommendations
  • Proportions
  • Body water
  • Diet and health
  • Planning a meal
  • Checking a day's diet

Part 1 of 5What is a balanced diet

Constituents
  • Constituents the diet must contain carbohydrates, proteins, fats and oils, vitamins and minerals, found in many different foods.
Balanced diet
Balanced diet a wide variety of foods that supply the nutrients needed in healthy proportions.
  • It does not matter exactly what food is eaten if the diet is balanced.
Common recommendations
  • Common recommendations a balanced diet replaces the energy used by cells for the functions of life and gives the nutrients needed to grow and repair.
Proportions
  • Proportions eat lots of carbohydrates, fruit and vegetables, always some protein and small amounts of fats and oils.
  • Foods such as ice cream and sweets should be occasional treats.

Part 2 of 5Differences in needs

Person or placeGreater needReason
Cold countryMore energy-rich foodMore energy is lost as heat
Hot countryMore waterWater is lost in sweat
Manual worker or athleteMore carbohydrate and energyMuscles use more energy
Growing child or young personMore protein and calciumGrowth of tissues and bones
Variation
  • Variation nutritional requirements vary between countries and people, and needs change through life.
Principle
  • Principle variety and proportion stay the same, but quantities change.

Part 3 of 5Water

Body water
  • Body water the body is almost 70% water.
Losses
  • Losses water is lost all the time by exhaling, sweating, urine, tears and faeces, and it must be replaced by drinking.
Amount
  • Amount everyone needs at least a litre of water every day.
  • People in hot countries need more because they sweat more to keep cool.

Part 4 of 5Fibre

Fibre
  • Fibre an important part of a healthy diet, but not a nutrient.
  • It is made of large molecules the body cannot digest, often cellulose from plant cell walls.
  • It gives bulk that helps move food steadily through the digestive system and prevents constipation.
Health
  • Health a high-fibre diet helps protect against heart disease and some cancers.
  • World data suggest that plenty of fibre reduces the risk of dying from colon cancer.
Sources
  • Sources beans, pulses, whole grains, fruit and vegetables.
Diet and health
  • Diet and health diet has a big effect on growth, development and health.

Part 5 of 5Planning and checking a balanced diet

Planning a meal
  • Planning a meal estimate energy needs from age and activity,
  • then add a starchy base, a protein portion, plenty of vegetables and fruit, a little oil and water to drink.
Checking a day's diet
  • Checking a day's diet list the foods and tick the nutrient groups they supply.
  • All groups must be present, energy must match activity, and there must be enough water and fibre.
  • If a group is missing, add a food that fills the gap, such as beans for protein or an orange for vitamin C.

Key terms

TermMeaning
Balanced dietA diet with all the nutrients in healthy proportions.
FibreIndigestible plant material, mostly cellulose.
CelluloseThe carbohydrate that forms plant cell walls.
Nutritional requirementThe amount of each nutrient a person needs.
CarbohydrateA nutrient providing energy.
ProteinA nutrient for growth and repair.

Avoid these mistakes

1
Saying a balanced diet means the same diet for everyone — needs differ with age, activity and climate.
2
Calling fibre a nutrient — it is indigestible plant material.
3
Leaving fats and oils out completely — small amounts are needed.
4
Ignoring water as part of the diet — water is essential.

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